Many women feel that while they are pregnant they should not be involved in any type of exercise.  This could not be further from the truth.  In 2002, the American College of Obstetricians and Gynecologists released an updated version of guidelines to fitness while pregnant.  Not only does it encourage continued exercise for those women already engaging in a regular fitness program, it gives a “big thumbs up” to the women who have not been active to get moving!

Here are just some of the benefits of exercise during pregnancy:
•  Control weight gain    •  Reduce back pain
•  Manage stress    •  Improve sleep patterns
•  Increase energy level

Before you run out the door ready to train for the next marathon here are some guidelines to keep you getting the most for you and your baby out of exercise. Flexibility is not just for gymnasts anymore.  When a muscle is tight a joint can no longer move freely within its range of motion. Therefore it is weak. A gentle stretch program should acknowledge all the large muscles in the legs, work on releasing the back and opening the chest and shoulders.  This will help to insure good posture as your body begins to look like you stuffed a basketball under you shirt.  Keep in mind that due to hormonal changes while pregnant (relaxin) it is easy to over-stretch with your new found flexibility.

Unless you were participating in aerobic type activities prior to becoming pregnant you should keep the exercise in light-moderate intensity.  Walking, swimming, water aerobics, stair machine and treadmill are all excellent aerobic activities.    In hot weather conditions the best place to exercise without a doubt is the water.  Take the last digit off your current weight and that is what you will weigh in the water.   Can you say ahhhhh?

Muscular endurance is also very useful in preparing for labor.  Whether you are planning on natural childbirth or a more medical model delivery, having the ability to move as early labor begins and progresses is a very valuable tool.  Gentle yoga, light resistance training, some pilates, and circuit training are all good for the pregnant body.   You want to make sure you get an all over body workout that addresses all the major muscle groups of the body including your core.  Yes, it is not only possible to continue working the abdominal muscles while that baby is stretching them out, it is a necessity.  Do not wait until junior is 3 before you ask yourself to tighten those ab muscles…the time is now.  There are several safe and effective ways to engage the abdominal core muscles while pregnant.

Work closely with your health care provider before you begin any exercise program.  Every pregnancy has unique conditions surrounding it that will determine your personal fitness needs.  If it is safe, fun, and effective both Mom and baby will surely feel the benefits.

Emily J. Harrington, Body Balance Fitness at 301 N. Locust Street. Emily is a personal trainer, wife and the mother of 2 children.  She specializes in Pre/post natal fitness.

by Troy Hurst DC, DAAPM

The American College of Physicians and the American Pain Society have released a new set of guidelines. They will help doctors and patients classify types of low back pain and plan a course of treatment.

The doctors recommend that a patient think about when and how the pain developed before visiting a physician. At the appointment, a history will be taken that focuses on precipitating circumstances and present symptoms.  There are a few symptoms that can tell you whether your backache is more than the result of too much physical work on the previous day:

•  If there is any loss of sensation or strength in the leg, immediate medical attention
is needed.
•  If there is fever, immediate treatment is required.
•  If pain lasts through the night, you should see a doctor soon.
•  Shooting pain and tingling could be caused by lumbar disc disease.
•  Back pain that intensifies and subsides repeatedly might be caused by a kidney stone.
•  Pain that shoots down one leg to behind the knee is an indication of sciatica.
•  Tender points and pain in the spine, neck, shoulders and hips could be caused
by fibromyalgia.
•  Most back pain can be treated without surgery. Physical therapy and education
on lifting and movement techniques are recommended. To prevent back injuries:
•  Lift with your legs. If you have back problems, don’t lift much at all.
•  Stretch daily to keep the back limber and to improve circulation.
•  Keep abdominal muscles strong. They support your back.

by Dr. Jane Torrie, DC, Bellissima Spa and Wellness Center

Everyone is aware of the benefits of exercise in lowering blood pressure, reducing stress, and achieving and maintaining a healthy, attractive body weight.   How many know how to take care of our hard working feet so that they carry us through exercise without developing knee, hip and back problems as we exercise?  The feet are elegantly designed to offer flexibility, strength, and support.  The bones, muscles, and ligaments join together to form two arches of the foot. It is the job of these arches to function like springs, collapsing somewhat when they bear weight then springing back as the weight is removed, literally energizing our steps!  The arches also distribute the weight of the body to the bony structures of the feet.

Imagine the foot that has weakened muscles or misaligned bones.  As the arches receive the weight of the body and the force of walking, running, or jumping, the arch has less recoil.  Too much collapse occurs.  When I adjust patients, I start from the feet and legs and move up, because if the foundation is crooked or collapsing, every structure above it will be at risk.  This is why ankles, knees, hips, and ultimately the entire spine can suffer when we exercise to get healthier!

So, what is the solution? It is critical to have proper alignment of the bones in the feet for them to function optimally and avoid fatigue.  This is achieved by having your feet adjusted regularly.  Strengthening the muscles of the feet is equally vital.  Both Dr. Lavada Smith, Licensed Massage Therapist of Flower Mound and Alicia McDonald, recreational specialist at Denton’s North Lakes Recreation Center recommend the Vibram 5 Finger shoe for strengthening the muscles of the feet so that they offer the needed flexibility and support.  Alicia wears her shoes while teaching exercise classes, rock climbing, even running on grass.  She notes that her leg muscles were sore for a week or so as her feet learned to function in a better way; now she absolutely loves them.  Walking and exercising barefoot in low impact settings such as yoga
or Pilates and doing exercises to strengthen your feet and ankles will also help.  Exercises to strengthen the feet and ankles include foot circles, heel raises and drops, toe raises, and balancing on one foot at a time.

As the alignment and strength of your feet improve, you will find that ankle, knee, hip and back pain also improve.

Lead to Disease…Are My Multi-Vitamins Enough?

by Lisa Houk, F.N.P.,B.C. Nurse Practitioner

William Shive, PhD, of the University of Texas at Austin, stated that “50% of those taking supplements will remain deficient.”  Overwhelming scientific evidence confirms that vitamin deficiencies are affiliated with disease processes and the condition of a person’s health.  Vitamin, mineral, and antioxidant deficiencies suppress immune function and contribute to chronic degenerative processes, such as arthritis, cancer, Alzheimer’s, diabetes, and heart disease as affirmed by the Journal of American Medical Association, (June 19, 2002, Vol 287, No. 23).  Are you getting enough out of your multi-vitamin?

Heart disease can be directly correlated to high levels of homocysteine.  This is because of functional deficiencies of folic acid, Vitamin B6, and B12.  Furthermore, a person greater than 85 years old has a 50% chance of developing Alzheimer’s.  Clinical correlation has been made with Alzheimer’s and lack of antioxidants, particularly Vitamin B12, C, and E.  The Framingham Health Study Cohort found that the elderly population is 30% deficient in folate, 20-25% deficient in B12, and 20% deficient in B6.  Lastly, diabetes mellitus has been associated with a widespread of nutritional deficiencies.  Magnesium, Chromium, Vitamin B1, B6, and E are commonly found to be low in diabetics.  Magnesium and Chromium, particularly, can lead to insulin insensitivity and fluctuations in blood sugar.  If you are at risk for heart disease, Alzheimer’s, or diabetes, pump up the volume on these nutrients to fight it off, beginning now!

Do some of the prescriptions you take deplete your nutrients?  According to the Drug-Induced Nutrient Depletion Handbook, 2nd Edition, they do.  Antacids, such as Pepcid, Zantac, and Prevacid, deplete Vitamin B12, D Folic Acid, Iron, Zinc, and Calcium.  Antibiotics, such as Tetracycycline and Penicillin, take away Vitamins B, K, B6, and intestinal friendly bacteria.  Anti-diabetic drugs, such as Glucophage, take away Coenzyme Q10, Vitamin B12, and Folic Acid.  Cholesterol lowering agents, such as Lipitor, Zocor, and Pravachol, lower Coenzyme Q10, Vitamins A, B12,D, E, K, Beta-Carotene, Folic Acid, and Iron.  Oral Contraceptives and synthetic Hormone Replacement Therapy deplete Vitamins B2, B3, B6, B12, C, Folic Acid, Magnesium, Selenium, and Zinc.  If you are on these products, supplement the nutrients to minimize the deficit.

What do we have to worry about with regards to these vitamins?  For example, low levels of Vitamin B12 (cobalamin) can lead to anemia, fatigue, constipation, loss of appetite, numbness, and tingling in the hands and feet, depression, dementia, poor memory, and oral sores.  It is found in fish, meat, poultry, eggs, milk, and milk products.  Another example, Vitamin E regulates oxidation reactions, immune function, and protects against cardiovascular disease, cataracts, and macular degeneration.  If it is deficient, then problems will occur with skin, hair, anemia, bruising, PMS, hot flashes, eczema, psoriasis, muscle weakness, and sterility.  Thirdly, Vitamin D, for example, is found in sunlight, milk, egg yolk, liver, and fish.  If weak, then it can lead to Osteoporosis, poor calcium absorption, and thyroid problems.

I take a Multi-Vitamin.  How do I know that it has everything I need and that I am absorbing it?  Look on your bottle.  Does it have a USP label for quality?  Do not buy “cheap off brands.”  You may be receiving less than 10% out of your product and wasting your money.  Ask the pharmacist.  Vitamins and nutrients are graded by Levels I-IV.  They can direct you to the best quality.  Lastly, look them up on-line.  Go to consumerlabs.com for comparison of price, quality, quantity, and absorption rate.

So, how do I know if I am getting enough?  Measuring levels of nutrients are done best through looking at the lymphocytes, the white blood cells.  They are produced in bone marrow that regenerate new cells every four to six months.  Lymphocytes measure minimal amount of each essential micronutrient that is needed to support lymphocyte growth or microgenic response.  Plus, they reveal the total antioxidant function, which shows the ability of cells to resist damage. Spectracell Labs, based out of Austin, TX developed a process to look definitively at these nutrients in 1993.  Consider a Total Nutrient Functional Intracellular Analysis (or go to spectracell.com for more information).

Estimates show that Hay fever affects up to 30% of all Americans, including up to 40% of children and 10%-30% of adults.  In the United States alone, over $1 billion is spent yearly to treat this disorder.  This figure does not even begin to address the number of school and work days lost each year by individuals suffering from Hay fever.

The name itself, Hay fever, is a misnomer.  Hay is not a usual cause of this problem, and it does not cause fever.  Allergic rhinitis is the correct term used to describe the allergic reaction with symptoms including nasal congestion, a clear runny nose, sneezing, nose and eye itching, and excess tear production in the eyes.  An allergic reaction occurs when the body’s immune system attacks a usually harmless substance called an allergen that gains access to the body.  The immune system calls upon a protective substance known as immunoglobulin E (IgE) antibodies to fight these allergens and in the process, frequently injures mast cells, which release a variety of strong substances into the tissues and blood…..mainly histamine.

Many patients respond well to medications that combat the effects of histamine, known as antihistamines.  Antihistamines do not stop the formation of histamine, nor do they stop the battle between IgE and the allergen.  Many antihistamines commonly cause drowsiness, and those that do not, can be more expensive and typically have a slower onset of action.  There are, however, natural substances that work to prevent the IgE response of the body to the allergen, thus eliminating histamine and the need for antihistamines.  For example, Quercetin, which is naturally found in onions, is a powerful mast cell stabilizer and has been shown to inhibit certain compounds that typically affect sinus and respiratory health.  Bromelain, a strong pineapple enzyme, has been proven to support normal mucosal tissue function and enhance the absorption of quercetin.  While working as a potent anti-oxidant, N-acetyl cysteine, frequently referenced as NAC, also acts as a powerful mucolytic thereby reducing the viscosity of mucus.  Fortunately, when treated with natural components before an allergen enters the body, one could expect to spend far less money and possibly, prevent the symptoms associated with Allergic Rhinitis.

We have several combinations of natural supplements to help take care of all of your allergy needs.  Give Denton Prescription Shop a call at 940-382-6758 and we will be happy to assist in choosing the best product for you.

Prevent a stroke with medication, healthier lifestyle

TIA (transient ischemic attack) is an episode of stroke-like symptoms that disappear without noticeable injury. People often think if they have not had a TIA, they won’t have a real stroke. Not true. A TIA precedes only one in eight strokes, according to researchers at the University of Western Ontario.

Dr, Daniel Hackman, who led the study, says individuals should assess their risk for a future stroke by having their risk factors checked, including smoking, diabetes, cholesterol and blood pressure, and weight management.  A TIA is a warning sign that a major stroke may occur.  About 11 percent of those experiencing one have a stroke over the next three months, about 20 percent of these strokes are fatal and two-thirds are disabling.

Symptoms are the same as those for a major stroke: poor balance, slurred speech or  droopy face, one side of the body weak or numb, vision all or partially lost, and there may be a severe headache.  Anyone with any of these symptoms should go to the emergency room immediately.  The risk of a disabling stroke after a TIA can be reduced when risk factors are managed with medications to thin blood, lower cholesterol and blood pressure, exercise, and a diet high in fruits, vegetables and whole grains, but low in salt and saturated fat. These steps are advisable for everyone.

People who never had a warning sign were more likely to have a major stroke than those who did. They were more likely to die at the hospital, have a heart attack while in the hospital, and less likely to go home instead of to a nursing home.